How to Reduce Your Triglycerides Level in Blood

July 24, 2021

How to Reduce Your Triglycerides Level in Blood

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Nia Rennix

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If you wish to take care of your health and appearance, you need to make sure that your triglycerides are under control. An increase in the triglyceride levels in your blood can bring about a plethora of health complications and unsavory consequences. In this article, you will know about what triglycerides are, the benefits of keeping them low, and the methods to reduce them.

What Are Triglycerides

Triglycerides are a type of lipid found in your blood. When you eat more than you require, the excess calories are not expelled from your system. Rather your body will convert them into triglycerides and store them in the fat tissues. These triglycerides are fast and easy reserves of energy for the body. When you are not eating, various hormones in your body will break down the triglycerides and provide energy for you to perform various physiological functions and other activities.

Your triglycerides can be measured by a simple blood test. You need to fast for 12 hours before the test for the results to be accurate.

Triglyceride Level (mg/dL) Inference
Less than 150 Normal
150-199 Borderline high
200-499 High
Above 500 Very high

Having triglycerides beyond the prescribed levels is known as a condition called hypertriglyceridemia.

Benefits of Having Low Triglyceride Levels

To understand the benefits of having a low triglyceride value, you need to take a look at the complications and health issues that a high value can bring about.

High triglycerides can cause high blood pressure, obesity, metabolic syndrome, and increase the risks of heart diseases. It can bring upon type 2 diabetes, hypothyroidism, and other rare genetic conditions that prevent proper conversion of fat to energy.

High triglycerides can also occur as a side effect of medication. If you are taking any of the following medicines, it can cause a spike in your triglyceride value.

  • Steroids
  • Retinoids
  • Beta-blockers
  • Estrogen
  • Progestin
  • Diuretics
  • Certain immuno-suppressants
  • Certain HIV medications

Do consult your physician if you are taking one or more medicines from this list.

How to Reduce Triglycerides

You can follow some easy steps to make sure that your triglycerides are not shooting through the roof.

  1. Exercise regularly

Regular exercise can help you to keep your triglycerides under check. Aerobic exercise can increase the levels of high-density cholesterol or HDL in your blood which can in turn help to lower your triglycerides. Walking, running, jogging, swimming, cycling, etc. come under examples of aerobic exercises.

Some studies show that high-intensity exercise for a shorter period of time is more beneficial than low-intensity exercise for a longer period of time. However, some other studies show the opposite results. But one things is for sure, any form of exercise will help you to keep your triglycerides under check.

  • Maintain a healthy body weight

If you are overweight, try to shed those extra pounds. Since triglycerides are stored in fat cells, losing fat is a shortcut to reduce triglycerides. Try to maintain a weight that is in the recommended range for you.

  • Consume less sugar

The extra sugar that you consume is very easily converted to triglycerides in your blood. Controlling and minimizing sugar intake can help you lower the levels of triglycerides in your blood. Cut out all fizzy drinks, sugary treats, and desserts to get an instant effect on triglycerides. Even if you wish to indulge yourself to something sweet, make sure that you are exercising portion control.

  • Reduce carbohydrate intake

If you have a sedentary lifestyle with less physical activity, you need to eat low-carb meals to keep your triglyceride levels low. Like sugar, carbohydrates too get easily converted to triglycerides in your blood. Choose complex carbohydrates and reduce portion sizes to solve this problem.

  • Reduce or give up alcohol intake

Consider giving up alcohol as it contains sugar and calories mostly that can effectively spike up your triglycerides. Drinking in moderation may not be that harmful for you but binge drinking harms your body the most. So, even if you cannot quit drinking, abstain from binge drinking to preserve your health.

  • Avoid trans-fat completely

Trans fat is usually added to certain processed food items artificially in order to increase the shelf life of those. Fried foods, confectionery products, desserts often contain hydrogenated oils that are crucial factors in increasing your triglyceride levels. Cut them out completely as there is absolutely nothing good about trans fat.

  • Include unsaturated fats in your meals

Ingesting unsaturated fats can help you to control your triglyceride levels. Consider replacing all trans fat in your diet with monounsaturated and polyunsaturated fats.

Eat a variety of nuts, avocados, olive oil, etc. as these foods are rich in monounsaturated fats. Include fatty fish in your diet and try to use vegetable oils for cooking as they are a good source of polyunsaturated fats.

Fatty fish like salmon, sardines, herrings, tuna, mackerel, etc. are rich in omega-3 fatty acids. Eating them regularly will lower your triglyceride levels and keep your heart in good health too.

  • Eat fiber-rich foods

Eating fiber-rich foods can prevent the excess absorption of fat and sugar in your small intestine, which in turn helps to lower the triglyceride levels in your blood. Vegetables, fruits, whole grains, legumes, etc. are all good sources of fiber.

  • Eat more proteins

Eat high protein food items to keep your triglyceride levels under check. You can include lean meat, fish, eggs, nuts, seeds, soy protein, etc. in your diet to make sure that your triglyceride levels are not too high.

  1. Stick to your meal times

When you do not eat your meals on time, you cause short-term as well as long-term damages to your body. One such possible damage is insulin resistance which can lead to increase of triglyceride levels in your blood. Irregular meal patterns can decrease insulin sensitivity, thereby leaving your body vulnerable to an onslaught of various diseases.

Conclusion

Triglycerides are a type of fat that is stored in your blood when you consume more calories than you need. Having a high triglyceride level can lead to heart diseases, high blood pressure, metabolic syndrome, and other harmful diseases and complications. But you have control in this matter because there are some very easy steps for you to implement if you wish to keep your triglyceride values in check. These are simple changes like controlling your weight, exercising regularly, limiting sugar intake, etc. Adopt these habits right away and gift yourself a healthier future.

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The Keto diet is one of the best available options if you’re trying to lose weight safely and quickly. This diet allows you to eat delicious meats, healthy fats, and vegetables—all targeted to help you burn the extra fat on your body by putting you into ketosis! Fascinating, right? To understand how the Keto Diet works, you need to learn about macros responsible for fueling our body.

Macros refer to three essential nutrients: carbohydrates, proteins, and lipids (fats). These are considered the three essential macronutrients that we consume to get energy. Usually, a typical meal consists of 60% carbohydrate, 20% protein, and 20% fat or lipid.

The Keto Diet suggests that you reduce carbohydrates and make your diet heavier in protein and fats. When you decide to go on a Keto Diet, your meals generally consist of 65% fat, 30% protein, and 5% carbohydrate. If the body gets less than 20 grams of carbohydrate each day, it goes into ketosis, a metabolic process that burns stored fat to produce ketone bodies that supply the energy required to run your body. Thus, if you plan your meals meticulously and keep the carbohydrate consumption extremely low, you can expect to lose weight quickly.

Here is a 3-Day Keto-Compliant Meal Plan

The upside of this diet is that the meals are not bland and are reasonably easy to prepare.

Keto Diet Day 1

Breakfast: Keto Pancakes and Stir-fried Broccoli

Break two eggs in a bowl and add 1/2 tablespoon of almond flour. Next, throw in 2 ounces of cream cheese and a pinch of salt to taste. Whisk the mixture until you get a smooth combination of pouring consistency. Heat butter in a pan and fry the pancakes one by one.

Cut a small head of broccoli into florets and wash them under running water—heat olive oil in a pan and throw in some chopped garlic. Once you get a pleasant aroma, add the broccoli florets and stir fry them for a minute or two. Sprinkle a bit of sea salt, and your breakfast is ready.

Note: If you prefer your pancakes a little sweeter, you can add a pinch of cinnamon or vanilla instead of salt in the pancake mixture and pair the cooked pancakes with fresh strawberries.

Snack: Assorted Nuts

You can have a handful of mixed nuts to prevent sudden hunger pains. Almondscashews, and pistachios are all keto-compliant nuts. You can dry roast them lightly to enhance the taste.

Lunch: Stir-fried Chicken and Veggies

Add one pound of minced chicken breast to heated oil in a pan. Chop some cabbages, peppers, and tomatoes and add them after 5 minutes. Keep tossing and add ginger and garlic paste after five more minutes. Turn off the heat and shred a little bit of cheese on top of the mixture. 

Dinner: Broccoli-Mushroom Salad with Diced Chicken

Cut one small broccoli and some button mushrooms into bite-sized pieces. Dice a quarter pound of chicken breast into cubes. Heat olive oil in a wok and toss in the chicken slices first. Once they are lightly fried, neatly move them to a bowl and add a dollop of butter to the pan. Cook the broccoli and the mushrooms for 1 minute and then add the cooked chicken. Add a few cloves of chopped garlic and toss for 2 minutes. Turn off the heat and sprinkle oregano generously. Your dinner is ready.

Keto Diet Day 2

Breakfast: Scrambled Eggs, Turkey Bacon, and Grilled Brussel Sprouts

Break two large eggs, add a bit of salt and pepper. Whisk into a smooth solution. Chop half an onion and one tomato into small pieces and add them to the eggs. Heat a little butter in a pan, pour in the egg mixture and scramble with a spatula. When the eggs are half done, you can shred in some cheese for extra taste.

Grill two slices of turkey bacon.

Arrange some Brussels sprouts on a skewer and coat them with chopped garlic, crushed ginger, and olive oil. Grill each side for 5 minutes to a light golden color. Now, your delicious breakfast is ready!

Snack: Veggie Sticks Dipped in Peanut Butter

Cut carrots and celery into 3-inch sticks. Dip them in peanut butter for a quick and tasty snack.

Lunch: Collard Shrimp Wrap

Take a giant collard leaf and blanch it in salted water for 30 seconds. Coat 1 pound of shrimp with sea salt and pepper. Cut one tomato and one green bell pepper into small cubes. Heat oil and toss the tomatoes and the bell peppers first. After a minute, add the shrimp and toss everything for 1 minute. Add one spoonful of butter and some chopped garlic cloves and cook for another minute. Turn off the flame, and your filling is ready. Place it neatly within the collard, leave and roll it into a nice, savory wrap.

Dinner: Pork Chops

Sear bone-in pork chops on both sides for around 4 minutes in heated olive oil. Take butter in a bowl and mix it with rosemary and chopped garlic. Place the chops on a baking tray brushed with butter mixture and cook for 12-15 minutes at 375°F. Once done, drizzle more butter on the chops and enjoy your dinner.

Keto Diet Day 3

Breakfast: Fruit Smoothie and Smoked Sausages

If you prefer a predominantly sweet breakfast, you can go for a fruit smoothie that tastes excellent, filling, and has few carbohydrates. Add frozen strawberries, frozen raspberries, and frozen blackberries in a blender. Add almond or coconut milk to get a rich and creamy taste. Blend them. You can sprinkle some bits of almond and grated coconut on top to enhance the flavor.

Have two turkey sausages on the side for an even more satisfying breakfast.

Snack: Egg Muffins (Makes two servings)

Crack and whisk one egg. Add 3-5 chopped mushrooms to it. Crush a clove of garlic and add a pinch of sea salt and pepper. Mix well and pour into two muffin molds. You can add cheese or tomatoes as well for variety.

Lunch: Classic Egg Salad With A Twist

Take two hard-boiled eggs and crush them to form bite-sized pieces. Dice onion and avocado into small pieces. Next, wash a handful of cherry tomatoes. Mix all the ingredients in a mixing bowl and add a pinch of salt. You can squeeze the juice of half a lemon into it, and your egg salad will be ready to eat.

Or, you can prepare a proper dressing by mixing two tablespoons of mayonnaise, two tablespoons of Greek yogurt, and a dash of olive oil. Gradually, fold the sauce into the egg mixture and end by sprinkling a little bit of kosher salt.

Dinner: Meatballs and Side Salad

Take 1/2 pound of ground beef and add chopped garlic, ginger, shredded mozzarella, and one egg. Mix well and form into five balls. Heat oil in a skillet and fry the meatballs to a rich golden color for around 10 minutes. Move the meatballs to a plate and add one chopped onion to the skillet and fry until golden brown. Add two chopped tomatoes and keep cooking until a sauce-like consistency is obtained. Throw in garlic paste and coconut milk and the broth will turn creamy. Add the meatballs and cover. Simmer for 15-20 minutes, and your dinner is ready.

So, take a deep breath and jump onto the Keto bandwagon. Starting is the hard part. Once you get started, the journey is smooth sailing! And, the weight loss and extra energy are fantastic!

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